While bones are the hardest mineral substances in the body, they are also living, growing tissue. Healthy bones are also important for good posture to improve your appearance and keep you looking youthful for years. Along with strong bones, your body also needs ample energy to stay healthy and active. Without adequate energy, it can become impossible for you to complete even the easiest of tasks. A good diet containing key nutrients like calcium, magnesium, potassium, vitamins D and K, beta-carotene and protein can build strong bones, boost your endurance and help you recover faster from a hard workout or a day filled with physical activity. To get all the essential nutrients for strong bones and lots of energy to carry you through the day, you can start your day with a glass of healthy juice.
The key ingredients of homemade juice to strengthen bones and energize the body are:
1½ cups of raw spinach
½ cup of vitamin D-fortified orange juice
1 cucumber (chopped)
2 green apples (sliced into small pieces)
1 piece of ginger root (peeled)
Here are the specific benefits that these ingredients provide to your bones.
Spinach is a nutrient-dense green vegetable that’s essential for your bone health. It is a rich source of vitamin K, with just 1 cup of spinach providing 181 percent of the recommended daily value for vitamin K. This vitamin helps prevent an excessive amount of osteoclasts, which are cells that can destroy bones.
2. Vitamin D-Fortified Orange Juice
This citrus juice is high in vitamin D, an essential nutrient for muscles and bones.
Vitamin D helps the body absorb calcium, which is necessary to maintain strong bones. A deficiency in vitamin D can cause soft, thin and brittle bones. This can lead to rickets in children and osteoporosis in adults.
Cucumbers are touted as a rich source of vitamins A, B and C and minerals like calcium, magnesium, phosphorus and potassium. Collectively, these minerals not only hydrate your body but also contribute to stronger bones. The carbohydrates and vitamin B in cucumbers help in converting food into glucose, which in turn provides you energy. Cucumbers are highly alkaline in nature and help regulate the pH levels of your body. They also contain silica that aids the growth and strengthening of connective tissues.
4. Green Apples
This tasty fruit is an excellent source of nutrients that support bone health. Green apples contain a flavonoid called phloridzin, which can reduce the risk of osteoporosis by improving inflammation markers and increasing bone density. Plus, the vitamin C in them is essential for the production of collagen, which maintains muscles, blood vessels, bones and cartilage.
Ginger is also known to boost bone health and relieve joint pain. It has a unique organic compound known as gingerol, which has powerful anti-inflammatory properties. Gingerol plays a key role in suppressing the inflammatory compounds like cytokines, before they can even begin to affect the bones.
Steps to Make the Juice
1. Cut the green apples into small pieces and put in the juicer.
2. Remove the stalks from the spinach leaves and add into the juicer.
3. Next, put chunks of cucumber through the juicer.
4. Peel and chop a piece of ginger root. Add it into the juicer.
5. Transfer the juice into a container and add the orange juice.
6. Mix it well. If needed, add a little water to get a better consistency of the juice.
7. Pour the juice into a glass. Add some ice cubes if desired. Drink this healthy juice fresh everyday in the morning./AgroWeb.org